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Warm Ups

Dynamic Warm Up Lines: Progressive Tempo

Raise body temperature safely

Warm Ups
Speed & Agility

Dynamic Warm Up Lines: Progressive Tempo is a 10-minute warm ups drill for 4-24 players, suitable for Under 5 to Adults at beginner, intermediate level. You need cones, balls. Below you will find the objective, the set-up, how to run it, coaching points, common mistakes, progressions, regressions and variations.

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Warm Ups
Speed & Agility
Warm Up
Beginner
Intermediate
Full Squad
Minimal Equipment
Foundation Phase
Youth Friendly
Adult Suitable
Quick 10 Minutes
Physical Preparation
Injury Prevention

Duration

10 min

Players

4-24

Pitch size

20 x 20 yards

Ability levels

Beginner / Intermediate

Pitch diagram

Pitch set-up: Dynamic Warm Up Lines: Progressive Tempo1220 x 20 yards

Dynamic Warm Up Lines: Progressive Tempo — Two lines working across the area · 20 x 20 yards

Step 1 of 4Work through walking knee hugs, leg swings, lunges, skips and strides.

  1. 1. Work through walking knee hugs, leg swings, lunges, skips and strides.
  2. 2. Jog back between each movement.
  3. 3. Finish with two 80% strides.
  4. 4. Three rounds: 60% pace, 80% pace, then match pace with full recovery between.
  • Ball
  • Dotted arrow = rotation between repetitions
  • Two facing lines — pass and follow
  • Solid arrow = pass, thick = shot, dashed = run / dribble

Objectives

  • -Raise body temperature safely
  • -Take joints through full range
  • -Prepare the group mentally

Setup

  1. 1Two lines of cones twenty yards apart.
  2. 2Players spread along the start line.
  3. 3Balls ready at the finish line.

Coaching instructions

  1. 1Work through walking knee hugs, leg swings, lunges, skips and strides.
  2. 2Jog back between each movement.
  3. 3Finish with two 80% strides.
  4. 4Three rounds: 60% pace, 80% pace, then match pace with full recovery between.

Coaching points

  • -Controlled movements, no bouncing
  • -Tall posture through every rep
  • -Build intensity across the set
  • -Build intensity gradually to protect muscles
  • -Full range of movement from the first round

Common mistakes

  • -Rushing the mobility work
  • -Static stretching before movement
  • -Sprinting flat out too early

Where this drill fits

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